Eat your way to a healthy heart!

Heart disease is still the number one killer in Ireland claiming one life every hour.
Diet and exercise can reduce your risk by 80%.

•    Blood sugar balance can help regulate appetite and control weight
•    Eat regularly every 3-4 hours.
•    Combine protein and carbohydrates.
•    Carbohydrates-The major source of fuel for the body. Focus on quantity but also on quality, avoid refined choose wholegrains.
•    Eat like the Mediterranean, research showing oily fish, fresh vegetables, olive oil and nuts reduce your risks by 30%.
•    Oat beta glucan have been shown to reduce cholesterol. 1 40g serving of porridge oats provides 60% of the recommended daily intake of beta glucan.
•    Too much refined sugars depletes nutrients and effects cholesterol and blood pressure- read the labels.
•    90% of Irish people are deficient in essential fatty acid’s especially omega 3
•    Sources include oily fish, walnuts, pumpkin seeds, chia seed, cod liver oil. Enjoy in the diet daily.
•    Stress – prolonged stress can effect our immune system and rob the body of important antioxidants. Magnesium a mineral that we are lacking in helps the nervous system relax and important for heart muscle, magnesium rich foods include dark green leafy vegetables, nuts and seeds, mackerel, beans, lentils and avocados. Lots of good supplements available- citrate form the best

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